APRILS FOOLS!!!! The WOD is really a 10K for Time followed by a 25Mile Bike Ride followed by 5000 Abmat Situps.Â Ok Ok…Just Kidding! Come prepared for some pranks though and if you are feeling frisky maybe dress up like a FOOL!

Hey guys! Want to let everyone know about our plans for this upcoming Saturday. We hope that you will be able to join us!!

830-CFE Class

9 to 1030-CF Open WOD 13.4

11 to ? – Gratia Soft Opening Event

4pm to 7pm- Annual Easter Event

CF OPEN WOD 13.4 will start promptly at 9am Sat. Box will be openat 815 for MOB. Please be sure to get your name in one of the heats ASAP.

Gratia Event: There will be NO childcare for this event at Gratia. However CFSF is working to make Childcare available for this event at our facility. We will keep you posted.

Starts at 11am with Opening Comments. Group Warmup. Group Mobility. Partner WOD. WOD starts at Gratia and athletes will be running back and forth between SolaFide and Gratia to complete WOD.

WOD: 3 RFT

Gratia: 30 Shoulder to Overhead (135/95) 13 Pullups

Run to CFSF.

SolaFide: 30 Wallballs (20/14) 13 Tire Flips

Run to Gratia.

Gratia: 30 KB Swings (55/35) 13 Power Cleans (135/95)

Annual Easter Event: 4-7pm

Opening Easter Message. Egg Hunt. Age groups will beÂ divided. Please bring a basket orÂ bag for your kiddos toÂ hunt with.Â Games for Kids. Grill out. We will provide hot dogs and chicken. Please bring a side dish or dessert to share. Live music by our CrossFit Teens. Please come out and have fun! Event will continue Rain or Shine!!

We would also like to extend an invitation for you to attend Easter Service on Sunday at First Baptist St Bethlehem. Services will be at 8/9/10/11 am. You can find the link to their website to the Â right of this post.

Light HangÂ “Grace” 30 Clean and Jerks (75/45) If your BB touches the ground; Every time you rest the BB on the Floor you Must Complete 5 Burpees right then on the spot.

LV1: Low Impact JR by 2/Anchored SU. 800m Row. Box Squat. DB 10# w PU

LV2: JR by 4. Air Squat. BBÂ (35/25)

LV3: Alt Dbls. BB (55/35)

LV4: Rx’d

*** Once WOD is Complete you may choose to do MOB specific to 13.4 or if you have already completed 13.4 please work on CTB Pullups Skill, Pistol Skill, or HSPU Skill. Please ask Coach for Specific Progressions and Check out www.mobilitywod.com for ideas on MOB for 13.4

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Equipment

To complete this workout you will need: â€¢ A barbell that is loaded to the appropriate weight for your division â€¢ A pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.